Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES*
4 Yoga Push-Ups
4 Push-Ups
4 Strict Hanging Knee Raise
4 Kip Swings
Into…
1-2 ROUNDS EACH (TIME PERMITTING)*
5 Ring Rows or Strict Pull-Ups
5 Toes to Bar or Toes to Something
5 Pike Push-Ups
:15 Handstand Hold or Pike Hold
*One partner completes a round while the other partner rows. Once a round is completed, switch.
Partner Workout – Performance
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
1000/800m Row
40 Toes to Bar
30 Handstand Push-Ups
800/600m Row
30 Toes to Bar
20 Handstand Push-Ups
600/400m Row
20 Toes to Bar
10 Handstand Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Solo Workout Option – Performance
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
500/400m Row
20 Toes to Bar
15 Handstand Push-Ups
400/300m Row
15 Toes to Bar
10 Handstand Push-Ups
300/250m Row
10 Toes to Bar
5 Handstand Push-Ups
(Score is Rounds + Reps)
Partner Workout – Fitness
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
800/600m Row
40 Toes to Something
30 Hand Release Push-Ups
600/400m Row
30 Toes to Something
20 Hand Release Push-Ups
400/200m Row
20 Toes to Something
10 Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Solo Workout Option – Fitness
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
400/300m Row
20 Toes to Something
15 Hand Release Push-Ups
300/250m Row
15 Toes to Something
10 Hand Release Push-Ups
200/150m Row
10 Toes to Something
5 Hand Release Push-Ups
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 ROUNDS FOR QUALITY (No Measure)
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Barbell Smash or Foam Roll
1:00 Cat/Cow
(No Measure)